If you are not accustomed to plyometric training or are obese, perform the Basic WOD.

Advanced:

12 Short Range Squat Jumps(Half-Squat
Jumps: Squat until your elbows touch your knees and thighs are
parallel to ground and then jump for height or distance)

12 Full Range Squat Jumps(Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)

20 High Tension Bodyweight Squats(Squat while maintaining conscious tension of the leg mucles)

Intermediate:

6 Short Range Squat Jumps

6 Full Range Squat Jumps

10 High Tension Bodyweight Squats

Basic:

5 Half-Squat Jumps

10 Lunges (Each leg)

10 Calf Raise and Flex

Are
you tempted to cheat on the jump as your legs become tired? Try
Traveling B-Circuits by jumping for distance instead of height. Try to
cover the same total distance on each circuit as the workout progresses
to ensure that you are pushing yourself adequately.

To
perform a pyramid, begin by performing one rep of the chosen exercise,
rest, then two reps, rest, then three reps, and so on until you reach
the "top" of the pyramid. Then begin retracing the steps you took to
reach that number (e.g. 10 reps, rest, 9 reps, rest, 8 reps, etc.). The
"top" of the pyramid can either be predetermined (e.g. 5, 10, 15, 20
reps) or can be ascertained by the inability to complete the required
number of reps for the next step (e.g. 6 reps, 7 reps, 5 reps - you
missed a set). In either case, the trainee should stop building sets and
"descend" the pyramid by performing decreasing sets of his/her chosen
exercise.

For this WOD you
should go by feel. We do not set predetermined numbers as goals on the
TMFS blog, but if you have previous experience with burpees and know
your limits, you may choose to do so. A better method will simply be to
go by feel. If you are becoming very fatigued and are struggling
to complete each set, stop increasing the reps and begin descending
with the next exercise. If you complete the pyramid and have extra time
left within the twenty minute time limit, go ahead and begin another
pyramid until time expires.

During
our workout today we will be using a more challenging exercise on the
way "up" the pyramid and a less challenging exercise on the way "down."
For example, an advanced trainee will perform sets of burpees (1, 2, 3,
4, 5, etc.) until he reaches the top, then he will perform squat thrusts
on the way down (10, 9, 8, 7, 6, etc.).

How
long should you rest? That is up to the individual. You know your level
of conditioning. You should rest long enough to catch your breath and
recover the strength to continue but not long enough for your heartrate
to return entirely to normal levels (it should drop somewhat, however).

Today's
workout uses high tension techniques and slow reps to increase the
difficulty of two of our favorite bodyweight exercises: the push-up and
the pull-up. High tension involves a conscious,
greater than necessary contraction of the muscles involved in each
exercise. Imagine that you are pressing or pulling a tremendous weight
as you perform each exercise. Slow motion will also
be utilized on each rep to enhance the difficulty. Slow motion reps
help increase the strength building value of the exercise while
protecting the joints from injury.

Do not hold your breath during these exercises.If
you find the reps too difficult to complete: Reduce the amount of
tension you are generating, and/or Move to an easier version of the
exercise.

The sets and
reps listed below are suggestions. The idea is to perform five sets of
each exercise with each set lasting approximately 0.5-1 minute and with
1-1.5 minutes of rest between sets. You may find it necessary to
decrease the number of reps, increase the speed of the reps, or decrease
the amount of tension being generated. Feel free to adjust the
sets/reps as necessary.

Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)

Perform one set of HT-SM Pull-ups at the top of every second minute for ten minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)

Same
workout for everyone today. Adjust the intensity of each sprint
interval according to your individual ability. You should be out of
breath after each sprint interval, but you should recover quickly enough
to begin the next assigned sprint.

5 minutes - Cardio Activity(E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)Pick
an exercise that raises your heartrate and can be sustained for five
minutes. This is a general warm-up, not a sprint. If you are out of
breath, you are pushing too hard.

Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.

These are max sets but not to muscle failure.
Perform the maximum number of repetitions possible while maintaining
good form, but stop short of actual muscle failure (you may go to
failure on the last set if you prefer).

Complete as many circuits as possible in twenty minutes.If you are not accustomed to plyometric training or are obese, perform the Basic WOD.Advanced:

12
Short Range Squat Jumps(Half-Squat Jumps: Squat until your elbows
touch your knees and thighs are parallel to ground and then jump for
height or distance)

12 Full Range Squat Jumps(Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)

20 High Tension Bodyweight Squats(Squat while maintaining conscious tension of the leg mucles)

Intermediate:

6 Short Range Squat Jumps

6 Full Range Squat Jumps

10 High Tension Bodyweight Squats

Basic:

5 Half-Squat Jumps

10 Lunges (Each leg)

10 Calf Raise and Flex

Are
you tempted to cheat on the jump as your legs become tired? Try
Traveling B-Circuits by jumping for distance instead of height. Try to
cover the same total distance on each circuit as the workout progresses
to ensure that you are pushing yourself adequately.

This
is a challenging workout, but it is effective and very satisfying to
complete. During the thirty seconds between sets of rope skipping you
will complete a brief set of an additional exercise. Alternate sets of
push-ups and sit-ups so that you perform ten sets of each during the
twenty minutes.

You
do not have long to perform each set. You also will need extra time to
transition from skipping to pushing or crunching and back again. Plan to
keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first
transition and 5-10 seconds for the transition back to the rope.

Start
with sets of push-ups and sit-ups smaller than you think you can
handle. This is a conditioning drill, not a strength workout.

This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.

Today
we'll be applying a popular weightlifting technique to a bodyweight
exercise. The concept is simple: perform a set of hard push-ups, then
immediately perform a set of an easier push-up variation, then
immediately perform a third set of an even easier version. This workout
is tough; do not underestimate it. Keep the reps low, especially early
in the session, to avoid burnout.